Glutes & Legs Workout

Deadlift:
Felt super good but I think I'll stick to 105 for now until I could get all 3 sets of 10 without much gassing out esp towards end of 2 reps. I used stop and go method which helped me to reset and get my set up.

BB Reverse Lunge & Back Leg Lift:
I am surprised I could add more weight and still maintained stability. I think I got better maintaining stability.

BB Front Squat:
Still hard to get at least 8 reps with 80lbs. Will stay on this weight for a while.

BB Hip Thrust:
205lbs was hard!

Seated Leg Curl:
I tried it just for a change from Lying Leg Curl. Felt a lot easier and could do more weights.

Warm up
Walking to gym
Jumping jack
Various mobility drill
Bw squat
Floor to ceiling hamstring stretch

BB Deadlift / side band hip abdct 20@each
75x12 warm up
95x12 warm up
105lbs x 10
105lbs x 10
105lbs x 10

Note: stop n go method

BB Rev Lunge & Back Leg Lift (Back style)
55lbs x 10@each -easy/ok
60lbs x 12@each - ok - not too hard
65lbs x 10@each - good weight - not too hard

BB Front Squat/ plank hold (20 breaths)
80lbs x 8
80lbs x9- pushed last rep
80lbs x 8 - hard set

Mobility glute activation

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
185lbs x 12 - activation set
205lbs x 8 - slow
205x 7 - hard
205 x 8 - hard
165lbs x 20- singles last 3-5 reps - butt burning /some quads burn twds the end reps

Seated Leg Curl
55lbs-60? x 15- ok weight (50lbs weight + 2 rubber weights)
55-60x15
65lbs x 12 - decent
65lbs x 12

Leg Ext / DB RDL (DB each hand)
3x55-60x12/3x30lbsx12

45° One Leg Hyper Extension
15@each - tired!

25 minute HIIT high knees jump rope / Ab Wheel Rollout

Set timer to 25 minute countdown and did high knees HIIT jump rope with 10 Ab Wheel rollout during resting time.
Got 8 rounds total
(220-100 skips - downhill as round progressed-tired couldn't push much intensity twds end)

Kettlebell HIIT Circuit Workout - Happy Birthday to me!

One Arm KB Military Press
5x22.5lbsx5

15 min AMRAP
KB Swing 44lbs x15 -> 52lbsx15
KB Goblet Squat 25lbsx10-12
One Arm C&J 18lbsx8@each

2 rounds 25sec on/25lbs off battle rope
Waves / Slams / twist / jump jack

50lbs band assisted pull up practice

Glutes & Legs Workout

Warm up
Skipping on turf
Mobility drill
Bw rev lunge & back leg lift
Kb Swing

BB Deadlift / x band walk 20@each
85x12 warm up
100lbs x 10
105lbs x 10
105lbs x 10
Note: stop n go method

BB Split Squat (back style)
60lbs x 12@each - easy
65lbs x 10@each - good weight - not too hard
70lbs x 8@each - right front felt stronger

BB Front Squat/ plank hold
3x80lbs x 8 - heavy

Mobility glute activation

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
165lbs x 12 - activation set
185lbs x 10
195lbs x 10 - singles
205lbs x 8 - singles
165lbs x 12 - very tired!

Note: HP was very mentally challenging esp as it got heavier

Stability Ball Leg Curl
4x15

DB RDL (db each hand)
4x30lbs x15

Back Ext 20x

Back, Shoulders & Arms

Mobility Warm up

Bent Over DB Rear Delt Raise
3x5lbsx15

BB Row / Med band Side Walk 15@each
4x60lbs x 12

One Arm DB Row
20lbs x 15@each
3x25lbs x 12@each - hard last 2 esp right side

DB Incline Chest Press / lying straight legs abs 20x
3x20lbs x12- hard last 2-3 reps

One Arm Seated DB Shoulder Press (palm facing in aka neutral grip) / one leg hip thrust 12@each
3x15lbs x 12

BB Close Grip Triceps Bench Press / BB Biceps Curl (overhand Grip)
3x40lbs x 15 / 3x20lbs x 12

BB Lying Triceps Extension
3x20lbs x 12

Unassisted Close Grip Pullup practice - singles

Machine Assisted Chin Up (assisted weight indicated)
50lbs x 12
45lbs x 12
45lbs x 12

Glutes & Legs

Did heavy Hip Thrust too and finished with my starting weight and pushed all the way close to 20reps. Good butt burn.

Deadlift still felt challenging, even with 100lbs! Always raised up my heart rate after each set. So I'll keep doing with 100lbs until I felt it gets easier.

Warm up
0.3miles walk
Mobility drill
BW Rev lunge & back leg lift

BB Deadlift / standing side hip abdct 20@each
65lbs x 15 warm up
85x12 warm up
3x100 x 10
Note: stop n go method

BB Rev Lunge & Back Leg Up (back style)
55lbs x 10@each - front right leg had more balance
55lbs x 12@each
55lbs x 12@each

BB Front Squat/ donkey kick 20x
80lbs x 8 - heavy
80lbs x 6 - heavy
80lbs x 7 - pushed last rep

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
165lbs x 12
185lbs x 10
195lbs x 10
205lbs x 8
165lbs x 18- singles last 5 reps

Leg Ext / DB RDL (DB each hand)
3x60lbsx12 / 3x30lbs x15

Lying Leg Curl
3x45lbs x 12

45° Single Leg Hyper Ext
3x15@each

20 minute HIIT high knees jump rope

5 min freestyle jump rope warm up - 400 skips

25 min high knees jump rope HIIT
Got 8 rounds
Rest period was 15-20 straight legs abs
Stumbled a lot first 4 rounds
Did between 150-250 skips
Highest skips at 4th & 8th round

Back and Kettlebell Circuit

Happy Easter!

I went to Long Beach Kettlebell club only to find out there were no classes that day. Fear not, I already had my own agenda anyway. But Eric texted me the workout from Friday so in the end, I did those too! It turned out to be a super awesome workout day!

Peck deck rear delt lateral / peck deck flys
3x30lbsx15/ 3x40lbsx15

50lbs band assisted pullup
10 - 8 -8

Standing T Row Bar (wide grip)- weight each side
5lbsx12
3x10lbsx 10- heavy!

Standing T Row Bar (narrow grip) - weight on each side
5lbsx12
5lbsx10
5lbsx 10

KB Circuit- 3 Rounds
Windmill 5@each (totally shoulder burner -especially left side)
1 Arm KB Swing 10@each
1 Arm snatch 10@each
1 Arm clean jerk 10@each
Goblet Squat 10
Chin up 10 (50lbs band assisted)
Rope Slams 30"

Used 18lbs for upper body
25lbs for lower body

Glutes and Legs

Lying Leg curl
10lbsx 15
3x10lbs x 12

Hip Thrust (pyramid) - hold top / seated heavy band abdct 20-30- hold
145x 15
165 x 12
185 x 10
205 x 8
185 x 10
165 x 12
145 x 15
135 x 20- singles last 5

BB Split Squat (back style)
3x55lbsx10@each - quads still feel tight

BB Back Squat
80lbs x 8- heavy!- feet a bit too narrow
80lbs x 8 - better set w feet shoulder width
80 x 8
80 x 10!!- singles last 2

One Leg BB RDL
4x45lbs x 12@each

Leg Press
70lbs x 15
2x85lbs x 12

Back Ext
4x15

Back & Shoulders & Arms

Peck deck rear delt lateral / peck deck flys
3x30lbsx12 / 3x50lbsx12

Nice warm up!

EZ Curl Row / BB Incline Chest Press
55lbs x 15 / 40lbs x 12
60lbs x 12 / 40lbs x 12
60lbs x 12 / 40lbs x 12
60lbs x 12 / 40x12

50lbs band assisted pullup/X band walk
4x8/4x20@each
Focused on pulling from lats

One Arm DB Row
4x20lbsx12@each
Focused on pulling from lats

Seated DB Arnold Press (weight each arm)
15lbs x 12- paused aft 10
15lbs x 10
15lbs x 10- left arm almost gave out!

BB Close Grip Triceps bench Press
3x 45lbs x 12

Standing dB Lateral delt raise/ DB Curls SS
3x8lbs x/3x8lbs x
Arms super pumped!

Standing DB Front Delt Raise / standing DB Hammer Curl SS
3x8lbs x 12/ 3x8lbs x 12
Biceps burnout!

20 minute HIIT sprinting

Set timer 20 minute countdown and sprint as much as I could with adequate rest in between. rinse and repeat. I didn't count how many rounds I got.

Glutes & Legs

Warm up
0.3miles walk
Bw squat 30x
Mobility drill

BB Deadlift / standing side hip abdct 20@each
85x12 warm up
3x100 x 10
Note: stop n go method

BB Split Squat (back style)
65lbs x 10@each - right quad felt sore & tight when on rear position-lowered weights next 2 sets
55lbs x 12@each
55lbs x 12@each

BB Back Squat / donkey kick 20x
75lbs x 12
80lbsx 8- hard last 2 reps
80lbs x

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
3x175 x 12
155x20- butt torture (singles after 15)

BB RDL
3x85lbs x 10
75lbs x 15

Leg Curl
45lbsx 15
45x12
45 x 12 - last rep half ROM
45 x 13

45° Single Leg Hyper Ext
2x15@each

20 minute High Knees Jump Rope Workout

20 minute countdown - Do as many high knees jump rope until couldn't do anymore. Rest period was 20-30 straight legs bicycle abs.

I got about 8 rounds total. I did about 150-220 skips each round at least. Good stuff!

Kettlebell HIIT Circuit

3 Rounds
Kb Goblet Squat 10
Pike press 10
Sit through 10@each
KB Double Press 18lbsx10
KB Swing 44lbsx 30
Rope Slams 30
Kb bent over row 20
Get up sit up 18lbsx5@each

Felt wiped out and didn't feel like doing another upper body strength training so that's it for the day.

Glutes & Legs

First workout after being off from weights and gym for about a week! Looks like my body tried to remember how to lift heavy again!

Warm up
Skipping turf
KB Swing 35lbsx20
Bw squat 30x
Mobility drill

BB Deadlift / x band walk 20@each
85x12 warm up
3x100 x 10
Note: stop n go method

BB Split Squat (back style)
3x65lbs x 10@each

BB Back Squat / donkey kick 20x
75lbs x 10
80lbsx 10
80lbs x 10

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
3x175 x 12
145x20- butt torture (paused a bit after 15)

Leg Curl (heavier machine)
3x15lbsx12

BB RDL
3x80 x 12

Leg Ext
3x60lbsx12

Fullbody Bodyweight Interval Circuit (Deload Week)

15 sec rest / 1 min - 24 rounds
High knees jump rope
One Leg Glute bridge (R) 30-40
One Leg Glute bridge (L) 30-40
Reverse Body Row 15-18
One Leg RDL (L) 15-20
One Leg RDL (R) 15-20
Superman Plank 20-25
Pike Press 15-20

Fullbody Bodyweight Circuit (Deload Week)

3 rounds
Air Squats 50x
Knee Raise dip station 20-25
Stability ball curl 20x
Burpee no push up 10-15
One Leg RDL 20@each

Time: 25:20

Note:
Burpee- focused on jump as high
Single RDL- left had less balance

5 min challenge:
Pike press & reverse body rows combo (10/10)
3-4 sets

Kettlebell HIIT Circuit, Back & Arms

KB Circuit (1' @each station) x3
Sandbell crawl 20lbs
Farmers Walk 44lbs (2 KB)
Sled wrestling 135 lbs
High box KB Squat 25lbs
Sledgehammer
Dbl KB Arm Press 18lbs
Sit ups

Band Assisted Pulllup
4x6-7

BB Close Grip Tris Bench Press / dB Hammer Curl
45lbs x 15 / 10lbs x 12
45x12 / 10lbs x 12
45 x 12/10lbs x 12

Glutes & Legs

10 min Warm up
Skipping/ running
Bw squat 20x
Mobility drill

BB Deadlift / x band walk 20@each
85x12 warm up
100 x 10
100 x 10
105 x 9
Note: heart pounding to head!

Had to take longer break cuz stomach distress/cramps

BB Back Squat / donkey kick 20x
75lbs x 11
75lbs x 10
85lbs x 8

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
175 x 12- ok set
175x 12 - ok (mild cramp strike!)
175 x 12
145x20- butt torture (paused a bit after 15)

BB RDL / 5 riser step up
80 x 15 / 15@each
80x15 / 12lbs x15@each (2 Dbs)
80x 15 / 15lbs x 15@each
80x 12- left grip giving out / 15lbs x 15

Back Ext
4x15

Back, Shoulders and Arms

I focused on using the weights that I could feel my lats really engaging rather than doing heavy weight that I didn't get the right tension in the right place. It surely made LOTS of difference. I could feel my lats really pumped after the lifts :)

Hammer Wide Lat Pulldown sometimes is still hit and miss, especially towards the last 2-3 reps, I could totally tell that my lats started to lost its contraction and I started pulling using my arms. Practice makes perfect.

Also I might have to figure out something with my pull up. I do well with the band but in LA Fitness there's no good place to loop that band and I don't have a chair or anything that high enough for me to step on the band. I can't really feel much lat activation with the pull up machine so that discourages me from doing it. And obviously I'm not strong enough to do unassisted pull up. For now I could only do band assisted pull up at KB gym. Might not enough but at least it's something, right?

I don't have anything to hang on at home to practice pull up..and don't get me started on that door frame pull up bar. I've seen enough snafu videos about it and I don't wanna damage my door frame either.

Peck deck rear delt lateral
3x15-20lbsx 15

BB Row / band standing hip abdct 20x@each
45lbs x 15- warm up
50lbs x 15- warm up
55lbs x 13
60lbs x 12- hard set
60 x 12- singles aft 8
60x 12- singles aft 8

Hammer Wide Lat Pulldown (weight on each side)
4x37.5x12
Focused on pulling from lats

Seated Cable Row (weight each side) / seated knee tucks 20x
4x20lbs x 12-15-weights are good to feel tons of tension & burn on lats

DB Incline Chest Press / donkey kick 20@each
3x20lbs x12

Seated DB Arnold Press
10lbsx 12- too light
3x15lbsx 12- good weight

BB Close Grip Triceps bench Press / BB Biceps Curls SS
3x40lbsx15 / 3x20x12

Arms super pumped!

Standing DB Lateral Delt Raise / standing DB Hammer Curl
3x7.5lbs x 15 / 3x7.5lbs x 12

I might screwed up the order a bit. I wasn't sure if I should do the Standing Lateral Delt raise first or BB Close Grip Triceps bench press. I figured the close grip press works more muscles so I did that and in the whim I just super set it with BB Biceps curls.

Overall, it was a great workout. Arms and shoulders look super pumped and I could even see muscle definition. Of course lights played some role too but still nothing could beat that pumped look!

Glutes & Legs

Warm up
0.3 miles brisk walking
Bw squat 20x
Mobility drill

BB Deadlift / standing side hip abdct 20@each
1x75x12 warm up
85x12 warm up
100 x 10- paused by 8th
100 x 11
100x 12- stop go aft 9

Note: Felt heart pounding to head! Very taxing but I'm glad I could get up to 12 on my last set! :) Next I might give 105lbs a try!

BB Rev Lunge & knee up (front style) / straight legs bike abs 30x
65lbs x 10@each
65x10@each
65x 12@each- left side lost balance last 2 reps/ right side felt strong

BB Front Squat / donkey kick 20x
4x75lbs x 10 - hard set on first

BB Hip Thrust (5 risers) - hold top/ seated heavy band hip abdct 20x
185x 10 - not much burn
185 x 8
175 x 10 - better burn
175x10 - good burn
135x20- butt torture

BB RDL
75lbs x 15
80x 12
80 x 12
80 x 12- focused on hip hinge

Prone Lying Leg Curl
4x45lbs x 12